Progress is made each and everyday little by little, by taking action steps. When it comes to fitness goals, one of the key components is consistency. Consistency in movement, mobility, and managing your mindset. Whether it’s a DIY workout, a long walk, or a yoga session, you are creating an effective process that moves you toward achieving whatever goal you’ve set for yourself. Schedule it in, like a date with yourself, and make it a priority, even when the hectic schedule of the holidays sets in. Think of this as self-care that is not self-indulgent, and will pay off for days and years to come. Cheers to you!
Gumsaba Outdoor Boot Camp – Rainy Day DIY
Part 1: Warm up with dynamic movement for 5 minutes and 5 mins of cardio.
Part 2: Activate!
Set 1: Band on thighs if you have one! Do 1 Round
10e Side steps
10 Squats
10e Fire hydrants
10 Supermans
10 Lateral Leg Drops
Move band to Ankles
10 Supine Abduction
10e Side Lying Leg Raises
Skip rope 100x with band on ankles – no slack.
Part 3: Countdowns
Set 1: Mixed Intervals – minimize rest until rest is noted! Do 3 Rounds
20 seconds Jump Squat (mod squat calf raise)
30 seconds Stiff Leg Deadlift (mod toy soldiers)
20 seconds Push Ups
30 seconds s Jumprope
20 seconds Low Plank Body Saw
Set 2: Mixed Intervals – minimize rest until rest is noted! Do 3 Rounds
45 seconds Reverse Lunge + Curl
45 seconds Glute Bridge Fly
30 seconds Reverse Crunches
20 seconds Boat Pose hold
Set 3: Mixed Intervals – minimize rest until rest is noted! Do 3 Rounds
30 seconds Wall Sit
30 seconds Cardio Burpees
30 seconds Bent Rows
30 seconds Front Raises
30 seconds Sumo Squat
Part 4: Treadmill Run: Repeat up to 3x!
1/2 mile at jog pace
1/4 mile at RUN pace
1/4 mile walk pace
Part 5: Cool Down Jog & Stretch:
Hamstring – Half Split R/L
Pigeon Pose R/L
Prone Chest Stretch R/L
Crescent Moon Stretch R/L
Thrive on,
Coach Jentry